Inspiration in Weightlifting.

Pictured below, Rachel Greengas (a member of Liberty Barbell’s Advanced Team), Mike Graber, and Coach Jim Rutter.

On Sunday, July 8, last year’s US National Champion Mike Graber stopped by Crossfit Center City/Liberty Barbell for a visit with hookgrip.com owner Nat Arem. At the 2011 Championships, Mike snatched 81kg (~178lbs) and clean and jerked 98kg (~216lbs) at a bodyweight of 55.6kg (~122lbs). These lifts equaled 146% of his bodyweight in the snatch, and 176% of his bodyweight in the clean and jerk.

I hadn’t seen Mike since the 2012 US National Championships this past March, where neither of us competed, and where I heard rumors that he, at just 28 years of age, planned to retire from the sport. Mike didn’t lift when he dropped by CFCC, though he would have trained, he told me, had he brought along his shoes (I jokingly offered to let him wear Sammy’s pair).

Instead, this was a social call, a chance to check out the facilities and see the atmosphere at Liberty Barbell. The 2-4PM Advanced Oly class had just finished and I was putting on my shoes to begin working out. Let me tell you, just having Mike walk in the door made me want to put some heavy weights overhead.

Admittedly, it helped that he dropped some kind words about my ability to continue to compete in this sport at a high level as I grow older. But just his presence alone inspired me to attack heavy weights that day. He didn’t even stay long, or watch the training session, but after his visit, there was no way I wasn’t going after some big numbers.

And that’s one of the things that the sport of weightlifting—as a community—can give you.

Liberty Barbell is a young team, comprised of many new lifters. A visit from an athlete of Mike’s caliber lets us know that we’ve rattled our sabers a bit, and the noise has attracted the attention of some of the top local competitors. He wanted to drop by and see what was up with our program. Imagine how Emily Record—or any of the aspiring advanced team members—would feel if Chris Spealler or Annie Thorisdottir dropped in for a workout.

But more importantly, Mike’s visit inspired a sense of solidarity for the struggle.

As Donnie Shankle—another 2011 US National Champion—mentioned in a recent blog post, weightlifting is one of the toughest individual sports. Each day demands dedication; in every session, athletes must push themselves to attempt and hopefully make maximum lifts. Just attempting maximum efforts on a daily basis takes tremendous focus, courage and spiritual discipline. These sessions beat down the body and challenge the mind, even as (and if!) they strengthen both. Meanwhile, injuries threaten to derail training, your competitors nip at your heels, and work and personal life pile on stresses that prick the soul like mosquitoes on a hot summer night.

That’s what makes a visit from someone like Mike such a source of inspiration. He’s another athlete that’s trode the same platforms, suffered through the same frustrations and did it all to feel the thrill of hoisting heavy weights overhead.

As we grow as a team, we can expect more visitors (just wait till the last weekend of September!), and Mike and I are trying to set up some joint training sessions with Team New Jersey that will no doubt inspire some big lifts from both teams.

But as a lifter, you can find this inspiration from more than just a visit. The men and women who compete in this sport love this sport. They love others that love this sport. Reach out to them. Ask them for advice. Watch their videos on YouTube.

And as your competition numbers increase, and you earn the level of respect those numbers deserve, you never know. Someday, you might walk into a gym, and just your presence will inspire another to achieve her best. Until then, learn, love and find your inspiration.

Classes are underway.

If you haven’t heard whether you’re in Intro or Hybrid yet you should have been emailed them! – check the boards tonight when you come in to CFCC!

So far – what have you liked about the HYBRID classes? POST TO COMMENTS!

Our First Try at a New Schedule!

This has also been posted here.

As many of you know, CFCC has recently officially released the name of our USAW (USA Weightlifting) Competitive Olympic Lifting Team. Liberty Barbell Club is an outlet for all things Olympic Lifting at CFCC and will be used to grow athletes looking to invest specific time in Olympic Weightlifting as a competitive sport and/or as a part of their CrossFit pursuits (competitive or recreational).

Liberty Barbell Club is publicly formed and you can now tweet about them, like them, and also check out their webpage for up-to-date info on their progress, and all kinds of information on the sport of Olympic Weightlifting.

Despite being out in the world, this next month of training at CFCC will be an experiment in scheduling, sound quelling, and coaching format. If everything goes well, we’ll be able to make some more educated decisions about what the future of Liberty Barbell will look like. So, if you love Olympic Lifting and if you want to see just how far you can get in the sport – this is your opportunity!

There will be three veins of participation in Liberty Barbell that, as a member of CFCC you will have access to:

1) ADVANCED/COMPETITIVE OLYMPIC LIFTING:

Open to members of the Advanced Class and those who have merited entry into the Competitive Class of Liberty Barbell. If you are in the Hybrid level of Oly (see below), you must complete 20 Hybrid classes to make it to this level of training – if you would like to be in these classes. Pending your completion of these classes we (the three Oly Coaches) will also review your performance and consider your placement in the program.

If you are in this level of the club, you do not necessarily HAVE to compete in all CrossFit or Olympic Lifting Competitions, but you must commit to competing in at least one every year. The members of this level are serious about their sport (whether CrossFit or Oly Lifting) and are here to work hard and efficiently – while training is still fun, it is a time to focus and give your full attention to the task at hand. Competition is not always necessarily the way to bring out the best in us, but is a true test of all the great elements of the sport: precision, courage, and the proof that comes with performance.

Coach Jim will teach all Advanced/Competitive Classes.

CLASSES WILL MEET:

MONDAY: 9-11am, 730-930pm
TUESDAY: 9-11am, 730-930pm
THURSDAY: 9-11am, 730-930pm
FRIDAY: 530-730pm
SATURDAY: 1-3pm, 3-5pm
SUNDAY: 12-2pm, 2-4pm

2) HYBRID OLY:

The Hybrid Level of Oly is open to members who have taken 20 classes of Intro to Olympic Lifting (see below). The purpose of this class is to Snatch, Clean and Jerk often, but also to examine the specific weaknesses of lifters and actively incorporate assistance lifts and movement patterns that reinforce the Olympic Lifts and the strength, speed, mobility, and stability that it takes to train them aggressively (as in Competitive Programming).

In addition to training Olympic Lifting, this class will also engage in explosive conditioning workouts that support CrossFit training methodologies and support the goal of becoming better at the Olympic Lifts. The sum total of these conditioning workouts will be no more than 2-3 per week, and they will be optional. Shoulder stability and Hip Explosiveness can be reinforced through the incorporation of other movements and especially for athletes looking to alternate between CrossFit and Olympic Lifting, Hybrid programming can assist with maintaining a certain level of working ability in the slightly more aerobic threshold of CrossFit.

Coach Jim Rutter, Coach Samantha Wright, and Coach and CFCC Founder, Erin Davidson will coach these classes.

CLASSES WILL MEET:

MONDAY: (Jim) 7-9am, (Sammy) 530-730pm
TUESDAY: (Erin) 7-9am, (Jim) 530-730pm
WEDNESDAY: (Erin) 9-11am
THURSDAY: (Sammy) 7-9am, (Sammy) 530-730pm
FRIDAY: (Erin) 9-11am

3) INTRO TO OLY:

The Intro to Oly classes are capped at 8 people and are intended for members who are just starting out with the Olympic Lifts in our regular classes and would like some extra practice with them. The lifts, and variations of the lifts are tailored to your individual learning needs and technique is rigidly practiced. To make it to the Hybrid level of the Liberty Barbell Schedule, you must complete 20 classes of Intro to Oly.

CLASSES WILL MEET:

WEDNESDAY: (Sammy) 530-7pm
SATURDAY: (Sammy and Erin) 9-1030am, (Jim and Erin) 1030am-12pm

How do I keep track of classes?

Coaches sign off on a Workout Log that YOU keep. You may leave this Workout Log at the Gym.

Do I need Oly Shoes or any other equipment to participate?

Oly Shoes, Belts, Knee Sleeves, and Wrist Wraps are great to have for yourself if you are Olympic Lifting at all – but they are not immediately necessary. If you are in the Competitive/ADVANCED or Hybrid Classes procurement of these items is STRONGLY encouraged.

What do I do if I get injured in the Oly Programs?

The same thing you do if you get injured in any other place or class at CFCC, you email us with a record of your injury – and you IMMEDIATELY TELL YOUR COACH. Please recognize that those are two separate things, and we need to hear both.

What does the Oly Program cost?

The cost of the full-time Competitive Oly program is $200 – even if you have been a member of CFCC since it’s inception. If this rate makes it impossible for you to attend and you are in earnest that you merit a scholarship, written requests of 100 words or less will be sincerely considered – but not necessarily given.

The cost of the Hybrid Program and the Intro classes is free with your CFCC Membership – so, for those of you who have been with us from the very beginning… you will see no change in your rates.

How long does the Oly Program last if I enter?

It lasts for as long as you would like it to, but we ask that you attend on a regular basis for at least 4 weeks at a time.

How many sessions a week should I train?

If you are in the Intro program, you should train as often as you can if you plan to advance to the Hybrid program. If you are just looking for a little supplemental training experience, feel free to train only once a week. The more you train, the better off you’ll be and you can definitely cap these sessions with other training sessions as they will always be tailored to your individual needs.

If you are in the Hybrid program, you will only see improvements if you are attending at least 3 to 4 sessions a week (with 4 being the more common amount needed). You can definitely attend up to 5 per week. Keep in mind, other metcons at CFCC will not be suited to your needs – only the Hybrid ones. Of course, CROGA classes are always encouraged. Remember, you need 20 of these sessions under your belt if you intend to attempt the Competitive Level.

If you are at the Advanced/Competitive Level, unless you are supplementing your CrossFit training with these classes, you should consider yourself a full-time Olympic Lifter. If you are supplementing your training, speak with us specifically to pick times of the week where you will get the most out of this more focused training. Advanced/Competitive Level athletes are STRONGLY encouraged to attend other events, Seminars, CROGA classes, etc. (included in their Liberty Barbell Club membership).

How do I know which level I’m in?

For now, I’ll be listing certain people on a board at the gym as being either, Hybrid or Advanced/Competitive – if you are not on that list, you may assume that you are in Intro Class Territory.

Can you quickly test out of a level if you’re the best ever?

Maybe – but honestly, you had better be pretty friggin’ good. Email if you have questions about this.

Who do I talk to if I have questions about this stuff?

Email erin@crossfitcc.com for more information.

Watching Liberty Barbell compete today – LIVE!

Follow this link!

And watch at 10am and 12pm to see our lifters go!

Some thoughts on the barbell.

Everything you need to know about Tommy Kono.

IF I HAD MY WAY

by Tommy Kono

If I had my way, the weightlifting area would be treated like a “dojo” as the martial arts students would use their area and equipment for training.

The entire area would be treated with respect from the bar to the barbell plates, from the chalk box to the platform.

The barbell bars would never have the soles of a lifter’s shoe get on it to move or spin it, no more than you would place your shoes on the table top. The bumper plates would never be tossed or stepped on.

The barbell will always be loaded with double bumper plates on each side whenever possible to preserve the bar and the platform. The purpose is to distribute the load over two bumper plates instead of one with an assortment of small iron plates.

The barbell lifted would never be “thrown” down or dropped from overhead except for safety reasons. The hands will guide the bar down in a controlled manner as it is in a contest.

Anger from a failed lift will be controlled so no four-lettered words would be used.

Instead the energy for the anger will be directed for a positive result.

A good Olympic bar will never be used on a squat rack for squatting purpose. There is no need to use the good bar on the squat rack where it could ruin the knurling or cause the bar to be under undue stress, damaging the integrity of the quality of the bar that makes it straight and springy.

When a lifter finishes using the area for training, it would be left neat and clean with the barbell bars and plates properly stored.

Imagine how it would be if you did not have the gym to work out in and had to go to one of the spas, health clubs or fitness gym to practice Olympic lifting.

Imagine if you did not have a “good” Olympic bar and bumper plates for training.

Imagine if all the equipment was your very own and you had to replace it if you or someone damaged it by abuse – the money coming out of your own pocket.

Treat the Olympic barbell bars, bumper plates, platforms and any items used for training or competition with respect.

Development of a strong character begins with respect even for innate objects.

Character Building begins with Respect and Responsibility.

“Strong” – with Cara Heads

Check out the full event description here.

All evening classes on Tuesday are cancelled in favor of attending this event:

Meet at the gym at 6pm to walk over!

Tuesday, May 8, 2012
6:30pm-8:30pm (doors open 6pm)
WHYY Hamilton Public Media Commons
150 N 6th Street, Philadelphia

Cara Heads during an Oly Competition

Welcome to the home of Liberty Barbell Club!

We are a small but mighty cohort of Olympic Lifters and Coaches cultivating a community of Olympic Lifting in Center City, Philadelphia.  If you are interested in lifting with us, please email libertybarbellclub@gmail.com – and thanks for stopping by!